I can not say that I have seen this exercise performed a lot at the gym. Personally, I do this exercise to try to build muscle high up on my upper chest and front deltoids.
I consider this a finishing exercise and I try to concentrate on getting a pump instead of getting ever stronger with really heavy weights. I tend to do this exercise closer to the end of a workout.
It is important to get yourself centered in between the machine and far enough away that you have good tension and clearance for a good stretch at the bottom of the exercise. Avoiding momentum and not yanking the weights is always important.
In the above video, not only do I demonstrate how to perform the exercise but I also demonstrate what a safe intensity looks like for me. Watching the sets actually performed is kind of like working out together and really learning what good, safe and intense sets look like.
Form & Safety
As always form and safety is extremely important. Injury is always possible. I have been doing movements like this for 26 years and adding weight is natural for me. Use caution and consult professionals. But keep in mind rule 2! Intensity is one of the rules I have lived by for over 26 years.
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I have kept lean and athletic for over 26 years by creating a demand for calories and eating sensibly. Working muscle, growing muscle and sustaining muscle all take calories! With a sensible diet, the extra calorie demand allows me to burn off calories that might otherwise be stored as fat.
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